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January 02, 2019 Wednesday


January 01, 2019 Tuesday

2019 HAPPY NEW YEAR!! (PARTNER WOD)

This workout has nineteen (19) runs and nineteen (19) movements. Each movement has twenty (20) reps. Partners will alternate the runs. Each partner must complete 10 reps of each movement. Example: Partner A runs 100 meters, while Partner B rests. When Partner A returns; Partner B does the first ten reps of the round movement, while Partner A rests. Partner A does the last ten reps, while Partner B rests. Then Partner B runs 100 meters, while Partner A rests. When Partner B returns; Partner A does the first ten reps of the round movement, while Partner B rests. Partner B does the last ten reps, while Partner A rests. Partner A-190 reps , 1000 meter run Partner B-190 reps, 900 meter run TOTAL-380 reps, 1900 meter run


December 31, 2018 Monday


December 29, 2018 Saturday

Partner Warm Up

Split work evenly between partners. Complete one movement before moving to the next.

Partner Alternating Rounds

Each athlete completes 15 rounds


December 28, 2018 Friday


December 27, 2018 Thursday


December 26, 2018 Wednesday


December 24, 2018 Monday

12 Days of CFWF Christmas!

On the first day of Christmas my coach gave to me one burpee. On the second day of Christmas my coach gave to me two goblet squats and a burpee. On the third day of Christmas my coach gave to me three kettlebell swings, two goblet squats, and one burpee. On the fourth day of Christmas my coach gave to me four push presses, three kettlebell swings, two goblet squats, and one burpee. On the fifth day of Christmas my coach gave to me five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the sixth day of Christmas my coach gave to me six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the seventh day of Christmas seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the eight day of Christmas my coach gave to me eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the ninth day of Christmas my coach gave to me nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the tenth day of Christmas my coach gave to me ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the eleventh day of Christmas my coach gave to me eleven air squats, ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the twelfth day of Christmas my coach gave to me twelve double unders, eleven air squats, ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. Round 1: 1 burpee Round 2: 2 goblet squats 1 burpee Round 3: 3 kettlebell swings 2 goblet squats 1 burpee Round 4: 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 5: 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 6: 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 7: 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 8: 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 9: 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round10: 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round11: 11 air squats 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round12: 12 double unders 11 air squats 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee


December 22, 2018 Saturday

Partner Kelly

Split work equally between partners. Only one partner works at a time.


December 21, 2018 Friday


December 20, 2018 Thursday

Centipede

This lower body routine will hit hams, hips, and back in under 15 minutes to make it the perfect routine when you are short on time.


December 19, 2018 Wednesday


December 18, 2018 Tuesday

Each time you drop, perform 2 burpees.